NEWS

  • TODAY: one class ONLY at 9a
  • TOMORROW: No RNG (a workout will be posted)

WOD

“Icarus”

METCON

100 Double Unders
30 Toes to Bar
100 Double Unders
40 pull Ups
100 Double Unders
50 Burpees

MASTERS

30 Attempts
30 Knee Ups
30 Attempts
20 Strict Pull Ups
30 Attempts
50 Burpees

MOVE

150 Single Unders
30 Leg Lifts
150 Single Unders
40 Ring Rows
150 Singles Unders
35 Burpees

WOD GUIDANCE & GOALS
Starting this workout off with a bang! 100 dubs, right around :90-2:00, will jack up your heart rate for your 30 toes to bar. Do toes to bar in sets of 10 rep to save grip and shoulders for the next round of double unders. Same thing for the pull ups, break them into sets of 10 reps. The last set of double unders, push your pace and race through the last twenty burpees. Target 15 minutes.

Courtesy of NCFit

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